As a mom of 3, the “S-word” brings upon so many mixed emotions. SCHOOL, the word that seems to change the Earth’s trajectory for a good part of the year means the beginning of harried days filled with homework, extra curricular activities and of course packing lunches. Just like all other moms, the idea of packing multiple lunches several days a week makes me a bit anxious! I have decided to put my dietitian knowledge to the test to come up with a few fun, different lunch ideas that can keep both my kids and myself excited about this often-tedious process.

Research shows that kids need an ample amount of protein to stay alert and think clearly, especially while at school. If we think a bit “outside the lunchbox,” ensuring adequate protein throughout the school day becomes a bit easier. There is no trading of lunch box treats when these recipes head to school each day!

PB&B Sandwich: a high protein twist on the traditional PB&J. Add in lean, nitrate free bacon for a salty sweet dream lunchbox treat. 2 slices of turkey bacon provide 12 grams of protein and only 3 grams of fat.

Tuna Rolls: a high protein, Omega-3 packed lunch every kid will love. The new 2015 Dietary Guidelines recommend that we all eat at least 2 servings of seafood per week, and with the brain and eye development benefits, this is especially important for young children and pregnant women. A recent article in the Nutrition Journal found that canned or pouched tuna is the most affordable way for all of us to enjoy the health benefits of fish. Try adding your favorite tuna to a food processor with a couple triangles of spreadable swiss cheese to make a savory spread. Add it to your favorite high fiber tortilla, roll it up and cut it into sushi style pieces. For your more adventurous eaters, add in more fun flavors including black olives, tomatoes, capers or onions.

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Chicken Tortilla Soup: soups are the best way to get a whole meal’s worth of nutrition into one dish. With a great thermos, soup is an excellent option for the on-the-go luncher. This is an easy dish to make using leftover chicken breast, frozen vegetables, low sodium chicken broth and tortilla strips on the side.

Falafel Pita: a high fiber high protein wonder. These chickpea based bites are the perfect way to refuel mid-day. An excellent alternative for a high protein lunch for your determined vegetarian teen! Falafel can be purchased premade at the grocery store or whipped up in your kitchen in no time.

Encourage your kids to play a part in choosing and packing their lunches. Research shows that the more involved a child is in planning their own meals and snacks, the more likely they are to enjoy them. Just as it is our job as parents to be sure our kids wear seat belts in the car, and helmets on their bikes, it is our responsibility to ensure that they are properly nourished throughout the day as well. Leading by example and creating a safe nutrition environment at home are easy ways of helping our kids succeed.

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Julie is a nationally recognized nutrition expert, motivational speaker, author and consultant to the food and beverage industry including the National Fisheries Institute. She can be reached at www.dietitianjuliefeldman.com.